At his California home, Dr. Topol displays a photo on his phone. It's data from his Oura ring, a sleep and health tracker, showing his heart age as 13 years younger than his chronological age of 71. "It's great to see that," he says. "All the effort pays off. I'm not trying to be a bodybuilder, just to live and age healthily."
As founder of the Scripps Research Translational Institute, he delved into the science of aging through the "Wellderly" study of 1,400 Americans aged 80 to 105 who had never experienced common chronic diseases. His discoveries, compiled in his new book "Super Agers," reveal a hopeful truth: longevity and health aren't entirely determined by genetic luck.
"We have more control over our health than we realize," he asserts. "By making the right lifestyle changes, we can add 10 or 20 years of healthy aging."
One seemingly small but crucial change is practicing balance. He stands on one leg while brushing his teeth every day. He recounts how he initially couldn't hold his balance for more than a few seconds, but now can easily perform single-leg squats. "Balance is closely linked to longevity because it's part of the mind-body connection," he explains. "Regular practice really helps you live longer and better."
Sleep is another "battle" he's determined to win. Having "had poor sleep habits" for years, he embarked on a mission to sleep more after researching its role in aging. "I try to get as much deep, REM sleep as possible, which occurs early in the night," he says.
Rapid eye movement (REM) sleep is crucial for memory consolidation, mood regulation, and eliminating "waste" accumulated in the brain. A study cited in his book shows that those with low REM sleep percentages have a higher risk of dementia. By establishing a regular sleep-wake schedule and avoiding exercise or large meals close to bedtime, he increased his REM sleep from 15 minutes to nearly an hour each night.
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Dr. Eric Topol. Photo: Dan Tuffs |
Dr. Eric Topol. Photo: Dan Tuffs
He dedicates an hour daily to exercises combining strength, cardio, and core work. He uses weights, does deadlifts, and jumps rope – a skill he also persevered with after initial stumbles. "A study in the book shows that just one hour of resistance training per week reduced mortality risk by 25%," he shares.
His diet follows scientific principles, consisting of a primarily plant-based Mediterranean menu with plenty of olive oil, nuts, vegetables, fish, and beans. He hasn't consumed red meat in 45 years.
Topol's most profound lesson came during a challenging time for the world. "It wasn't until the pandemic that I realized how important social connections are," he expresses. Loneliness and social isolation, according to compelling evidence, are as harmful to health as physical factors.
Since then, he's made a conscious effort to nurture relationships. Topol doesn't object to enjoying a glass of wine with loved ones, believing the benefits of joyful social interaction can outweigh the risks if consumed in moderation. "Happy moments with loved ones are important. I don't think you have to give up alcohol completely to live healthily in old age," he says.
Finally, Topol's secret isn't confined to the gym or the dining table, but extends outdoors. "We spend too little time immersed in nature," he muses. The benefits, such as lower blood pressure, better sleep, reduced cardiovascular disease risk, and improved mental health, are widely documented.
"So, if you want to 'kill three birds with one stone' to combat aging," the doctor concludes, "take a walk with a friend in nature. You'll get exercise, socialize, and enjoy the benefits of nature."
Binh Minh (According to The Telegraph)
